Hello,
And welcome to this 10 minute breath meditation.
Ten minutes of breathing deeply,
Giving yourself everything you need right now.
So whenever you're ready and in a safe,
Quiet space,
I invite you to find a tall seat.
The crown of your head,
Over your shoulders,
And your shoulders,
Over your hips.
One long line of energy from the crown of your head,
All the way down to your tailbone.
If you're comfortable,
I invite you to close your eyes,
Shifting your gaze inward.
We'll begin today's breath meditation by taking three deep breaths together.
Inhale all of your air out.
Inhale.
Exhale out the mouth.
Inhale through the nose.
Take another sip of air at the top.
Exhale all of your air out.
Last one.
Another sip of air at the top.
Exhale all of your air out.
Now I invite you to find a place within your body where your breath is flowing more freely.
This could be in your chest or in your belly.
Could even be in a finger or a toe.
Finding that place where the breath is flowing more freely.
This is your place of comfort.
Your place of safety.
The place within yourself that you can always go whenever you need some time,
Some love for yourself.
When you've found this place of safety within your body,
I invite you to place your hands there.
Taking a few deep breaths into this place of comfort,
Into this place of resource.
Exploring what this place feels like within your body.
Today we'll be working with the concept of the felt sense.
So this will be a physical experience within the body,
Not a mental experience within the mind.
So we'll be focusing on the actual feelings,
The physical sensations within your body.
And I invite you to invite in the circle breath where the top half of the circle is your inhale and the bottom half of the circle is your exhale.
So you're taking slow,
Even inhales through your nose for the top half of the circle and slow,
Even exhales for the bottom half of the circle.
Inhaling slowly through the nose.
Exhaling slowly through the nose.
And keeping this breath for the rest of today's breath session.
Now I invite you to bring your awareness into your feet and see if you can feel the physical sensations within your feet.
Notice their temperature,
Maybe they're warm,
Maybe they're cold,
Maybe there's a dull ache,
Or maybe you don't feel much of anything at all.
And now inviting your awareness into your knees and if accessible for you,
I invite you to place your hands onto your knees.
Noticing the physical sensations within the knees,
Maybe there's a dull ache or some pressure.
Noticing what your hands feel like against your knees.
Continuing to breathe.
Now bringing your awareness into your thighs,
Placing your hands onto your thighs.
Noticing the physical sensations of the thighs.
Maybe there's a softness.
Maybe there's a tightness.
Breathing deeply.
Now inviting your hands onto your low back,
Your sacrum.
Noticing the physical sensations of the low back.
Maybe there's some sharp pain or some constriction.
Knowing that we hold so much tension in the low back.
Taking a deep breath into the low back and allowing whatever is becoming alive for you to rise to the surface without judgment.
Maybe the body is starting to move and to sway.
Maybe you feel an emotion arising,
Some stretching within the neck.
Continuing to breathe.
Now inviting your hands to the front of the body onto the hips.
Taking a deep breath into the hips.
Noticing the physical sensations of the hips.
Maybe there's a tightness,
A dull ache.
Knowing that we store so many of our emotions in our hips.
To allow anything that's rising to the surface to pass through,
To release.
Taking another deep breath into the hips.
Now bringing your hands to your heart,
Noticing the physical sensations of your heart.
Maybe there's an expansiveness,
Some energy radiating.
Maybe your heart feels a bit weaker,
Contracted.
Continuing to breathe.
Taking a deep breath into the heart.
Now inviting the hands to the back of the neck and the shoulders.
Noticing the physical sensations of the shoulders.
Noticing the sensations of your skin.
Maybe it's moist.
Maybe it's drier.
Noticing the warmth of your skin.
Continuing to breathe.
Now inviting your hands to your jaw,
Making some slow circles onto your jaw.
Releasing the tension in the jaw and your face.
Another place that we store so much tension.
Moving your fingers to your temples,
Making some slow circles along your temples.
Releasing any tension around your eyes and the forehead.
Moving your hands to the top of your head.
Noticing the physical sensations of the top of your head.
Notice what your hair feels like against your hands.
Moving in that self massage to the top of the head,
Continuing to breathe.
And now I invite you to let your hands gently rest in your lap as we complete the final body scan.
Starting with the eyes,
The jaw,
The neck and the shoulders,
The heart,
The hips,
The low back,
The thighs,
The knees and finally the feet.
Allowing the breath to return to normal and just noticing anything that came up for you,
Anything that shifted,
Allowing your experience to simply be.
Gently,
Slowly.
Getting some life back into the body.
Start by wiggling the fingers and the toes.
Taking a deep breath and slowly,
Gently,
Whenever you're ready,
Opening your eyes.
Gently.
